DIY: How to Kegel Exercises

Pelvic Exercise Workouts women men

The Kegel is the name of a pelvic floor exercise, in honor of Dr. Kegel who discovered the exercise in 1948. I call “invisible year”, because you can do when no one can say. Kegels are a series of exercises that can help strengthen the muscles pubococcygeus muscles (PC). They come from your pubic bone, go on their genitals and attach to your coccyx. Men and women have.

After pelvic surgery, pregnancy, or even as people grow older, the muscles lose tone. This can cause loss of bladder control, incontinence, also called loose vagina, (especially after having a child), an inability to control the ejaculation in boys, and reduced sexual pleasure for men and women.

woman pelvic exercise on a toilet - kegel

There are several ways to do Kegel exercises. A method requires that you have a full bladder, sit on the toilet and starting to urinate, then suddenly, repress and stop the flow. Start and stop several times in a row. If you cannot shut down the flow of urine, dribble, but you have to start Kegel exercises, for sure. From now on, whenever you urinate start and stop the whole path. This is often called a “tap” and is a good indicator of your progress.

You can also do Kegels right on your desktop, even now. Tighten your PC muscles and hold for a count of eight, then they release slowly and repeat eight times. Yes, you can do these sitting on your computer or your desk at work or school. (But do not be distracted from their teacher or boss). If you can’t go to eight or ten at the beginning, use a smaller number and do what you build up to ten.

pelvic floor exercise kegel

Another good time to do Kegels is when you are a passenger in a car. Whenever you stop at red lights, a little, but you will.

This not only improve bladder control, but with regular Kegel exercises will improve your sex life. After doing Kegel exercises, a woman will be able to repress and arrest your partner’s penis, to increase their sexual pleasures. You men should see an improvement in “intensity” of your erections and ejaculations. These exercises are also recommended for the guys who know the ejaculation. As the penis is not a muscle, increase in muscle tone will improve the blood supply, resulting in firmer erections and also help the man to delay ejaculation. Kegel exercises can also help prevent leakage of urine when sneezing or coughing!

3 Responses to DIY: How to Kegel Exercises

  1. fateemah prodhi says:

    Good information. Simple process

  2. Cathy Sullivan says:

    The one new thing I’ve found, most recently, has me so excited and I feel so good about getting started with it. I stumbled on it by accident and after seeing it and getting it for the office to see and begin using, the results were amazing.

  3. Marianna J says:

    I am perplexed that such an important topic, such as pelvic disorder and certainly one that affects so many women, has so little data and so few treatment options.

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